Anuloma Viloma & Nadi Shodhana - “Alternate Nostril Breathing”

Start with Anuloma Viloma with an equal count of 6 on the inhale and exhale, building up to kumbhaka on the inhale and exhale.

Next stage is a longer count of an equal 7-8 count and equal amount of kumbhaka.

*Nadi Shodhana could be practiced on the first ratio of 1:4:2

Anuloma Viloma & Nadi Shodhana are grounding breaths. These breaths are used to balance ida and pingala nadis, which are located on the left and the right sides of the spine, which in turn balances the left and the right side of the brain. The breath creates a clear pathway for sushumna, the central energy channel of the body. The breath is practiced by using either prana mudra or vishnu mudra to seal one nostril at a time. Sometimes, in addition to the natural pause between the inhale and the exhale, kumbhaka is added.

Anuloma Viloma is when inhaling and exhaling the breath is even. For example a 4 count or a 5-6 count, etc. (sama vritti). As you practice the breath more you learn to lengthen the inhales and the exhales, then the awareness of space between the breath retention (Kumbhaka) of equal length of hold as inhale and exhale.

Nadi Shodhana is alternate nostril breathing but is a more advanced practice of using the Kumbhakas & Bandhas. It has a ratio of 1:4:2.

Variation 1; Using a ratio of 1:4:2 (usually beginning with 4:16:8 and progressing gradually to 5:20:10), inhale through the left nostril and then hold the breath in performing Mula bandha and Jalandhara bandha. Release the Jalandhara bandha and exhale right. Inhale right, prefromning Mula bandha and Jalandhara bandha. Release Jalandhara bandha and exhale through the left nostril. This is the completion of one round.

Variation 2; Using ratio 1:4;2;4 (beginning with 4:16:8:16), perform Anuloma Viloma as above, adding Kumbhaka (retention) with all three bandhas after each exhalation. This is quite an advanced practice, and should not be attempted until one has become proficient at holding the breath and performing Anuloma Viloma 5:20:10 with calm even breath and calmness of mind.

Note: It is important to release the Jalandhara bandha before inhaling or exhaling.

Benefits:

- Helps to cure mental problems like Depression, Anxiety, Tension etc.;

- Most beneficial for breathing related problems like (Bronchitis, Asthma); and

- Helps to calm the mind and ground.

Precautions:

- Beginners would not hold Kumbhaka (retention) for longer than 10 seconds.

- Nasal congestion, (builds pressure in the head.)

- Pregnant, no holding breath.